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UNAIR NEWS – Consuming dates during Ramadan has long been a cherished tradition among Indonesians and Muslim communities worldwide. Beyond their symbolic significance, dates are packed with essential nutrients that support overall health and well-being, making them an ideal food for those fasting.

Highlighting these benefits, Lailatul Muniroh, SKM, MKes, a Nutrition expert at Faculty of Public Health (FKM), (UNAIR), emphasized that dates are a preferred choice for breaking the fast due to their impressive nutritional properties.

“Dates are rich in natural sugars, which provide a quick and effective energy boost, especially after a day of fasting. They are also an excellent source of dietary fiber for digestive health, along with essential vitamins, minerals, protein, healthy fats, phosphorus, and water,” she explained.

Health benefits of dates

The FKM lecturer elaborated on the various natural sugars found in dates and their respective benefits. “The primary sugars in dates include glucose, fructose, and sucrose. Glucose supplies instant energy, fructose helps regulate blood sugar levels, and sucrose ensures a gradual release of energy, supporting sustained vitality,” she noted.

In addition to their role as an energy source, Muniroh underscored the broader health benefits of dates, particularly during Ramadan. “Dates help maintain hydration, promote digestive and cardiovascular health, stabilize blood sugar, combat free radicals, strengthen the immune system, and enhance cognitive function,” she stated.

Versatile ways to enjoy dates

While dates are traditionally consumed in their natural form, they can also be incorporated into a variety of dishes and beverages to maximize their nutritional impact. “They can be blended into smoothies or used in other healthy drinks, such as sugar-free date juice, date-infused water, or mixed with oatmeal, chia seeds, and other wholesome ingredients, based on individual preferences,” she recommended.

Muniroh also advised mindful consumption to ensure optimal health benefits. “Pay attention to portion sizes—two to three dates during both iftar and pre-dawn meal are recommended. Individuals with diabetes should pair dates with fiber-rich foods to help maintain stable blood sugar levels,” she concluded.

Author: Mohammad Adif Albarado

Editor: Yulia Rohmawati